130 min
Warm up for 20 min
1.GS
A. Bfly pull up practice for 10 min
- 6 8 7 6 8 5 = 40 bfly

B. MU practice for 60 min
- RS
- HTR
- TWB
- Jump turn
- 2 S + MU - 5 x 1 + 5 x 2 :)
- Total of 15 MU

C. Rope climb practice for 10 min

2.Conditioning
A. 12 min AMRAP:
10 Burpees
15 DB Thrusters 25-30lbs - 25 lbs
2 Rope climbs
Result: 4 rounds + 10 burpees + 12 thrusters
Rounds: 2.30, 2.35, 2.38, 2.43
HR 178/188

3.Accessory
A. 3 sets: - not done
10 Ring body saws
20+20 s Side plank hold
10 Shoulder extension bridges

5 Minutes of Parasympathetic Breathing or 5 Minutes of Row, Bike, Jog, light Sledpull Rows.

For Time:

1100 Meter Cardio (Row 600m run to Carworx)
11 Burpee Box Jumps (30/24)
11 Wall Climbs
11 Burpee Chest To Bar
110m Farmer Carry - heavy as - Roadie to back road n back
11 Strict HSPU + Kip HSPU
11 KB Goblet squat + Russian Swing + American swing 32/24
11 T2B+ Pull Up
11 Tyre Flips - heavy
11 Slam Ball toss Heavy 60/40
1100m cardio (600m Row+500m Run to Carworx sign)

The WOD itself is completely symbolic of the passing of Jonah Lomu the great All Black Winger who wore the number 11 Jersey

3 kierrosta

10 m jänisloikkia
7 varpaat tankoon
5 thrusteria käsipainoilla

Sen jälkeen tauko ja sitten

3 kierrosta

10 m krokotiilihyppyjä
7 linkkaria
5 thrusteria käsipainoilla

3 Sets of:
12 + 12 Single-leg KB Romanian Deadlifts

• Rest 2:00 between sets

Viikko 50 (kisoihin valmistava pätkä) (2/3) Jouluviikko on kevennys viikko. Sitten on vielä 1 täys ja siitä seuraava on kisaviikko.

(weighted) Ring dip 5 RM, then max reps without weight

A
A. Warm Up – For Completion
PVC+MOBILITY
POI
Row 1000mt
10 Muscle Clean (Hip)
5 Front Squat
10 Power Clean
5 Front Squat
10 Power Cleans (da sotto il ginocchio)
5 Front Squat

C. Forza
Warm Up
Pause Power Position Hang Squat Clean (3")
6×3
poi
Hang Squat Clean
8×1 @90%
poi
Trovare 1RM Below Knee Hang Squat Clean (sotto le ginocchia)

D. For Time
6 rnd
5 Squat Snatch 50/35kg
300mt bike
5 Squat Snatch
Rest 90"

EVENTUALMENTE FARE WOD CLASSE)

E. Skill
Double KB Snatch
5×10
Set 1: Peso medio
Set 2: Pesante
Set 3: leggero
Set 4: Pesante
Set 5: Peso mediio

F. Optional
Rnd 1-3
3×1'
Shoulder Taps (Verticale al muro)
4×15
GHD Sit-ups
5×1'
Front squat HOLD (tenere la bottom position) peso leggero

5 x
10 Strict Pull-ups https://vimeo.com/175741058
15 beat Swings https://vimeo.com/175745155

4 x 10 Ring dips

Add weight if possible

https://vimeo.com/175183194